Saturday, March 20
WOD
Warm-up:
5 Inchworm pushup lunge
10 Step-up
10 Spiderman lunge
10 Superman
10 Tuck up
10 Cossack squat
10 Single arm push press (5 Each side)
5 Up/down dog + walk the dog
3 Rounds of:
6 Alternating DB snatch
4 Box Jump/step over
Open WOD 22.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 min.
Rx-50/35#, 24/20″, Box Jump Over
Scaled- 35/20#, Box Step Over
Visit Games Site for specific workout standards for each division including the equipment free division.
Join the FB MVA Intramurals/Open page for more details and intramural fun!
Mobility:
At Home
1:00 Puppy
1:00 Child’s Pose
1:00 Archer in a lunge (dragon) pose
